For the common person, who is not interested in Bio-Chemistry, but wants to know 3 steps to increasing HDL. Get ready for “shock and awe” on your next blood draw as HDL numbers go up and LDL numbers are “free falling. ”
Your body’s liver makes it’s own cholesterol everyday. Cholesterol is a key factor the functionability of our hormones and to the elasticity of our veins and arteries.
HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly.
LDL is an unhealthy cholesterol only when it becomes oxidized. Oxidation of LDL is due to free radicals floating around in our body which are O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals.
LDL cholesterolis established through our nutrition, it is found in trans fats and animal fat. Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat ”plastic like” within arteries and veins. Trans fats are found in margarine, shortening, cookies, and oil-frying.
Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish. Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.
3 Effective Steps to Increase HDL
-
Walk 30-60 minutes five times a week for a total of 2 1/2-5 hours per week. Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
-
Consume foods that increase HDL levels: Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber, which are Fruit and Vegetables , total of 9 1/2 cup servings a day. Please refer to: Daily Serving Guidelines.
-
Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water throughout the day. Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.
By: K. Crocker
Plant Sterols and Stanols important for reduction of LDL cholesterol http://www.clevelandclinic.org/health/health-info/docs/3000/3085.asp?index=10841
Filed under: Cholesterol, Hypertension | Tagged: Anti-Oxidant, Benefits of Wine, fiber, Free Radicals, HDL, Increase HDL, LDL, Lower LDL, Omega 3
I like the article, the only point I would argue is that we “need” meat
b vitamins are plentiful minus b12 which is produced ONLY by bacteria and some yeast (there is no true animal source, there is no plant source, but you’ve got a factory for b12’s in your intestines if you’re able to absorb them)
Omega’s are available in Avocado, Olives, many nuts, hemp seeds, and some leafy greens
Thank you for visiting Eat Know How. While it is true that many vegans look for ways to supplement Vitamin B 12, some of the problems that vegans begin to encounter are: Hariloss, tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders.
Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products.
Furthermore, in response to your statement, there has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources.
GOing back to my original statement that many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Additionally, deficiency can cause anaemia. Lack of Vitamin B12 has been shown to degenerate nerve fibres andcausing irreversible neurological damage.
I recommend AT LEAST 2 servings of meat or eggs or dairy products every day. 1 serving is the equivalent of 3 ounces or 84 grams. 1 egg=1 serving. Cheese is 1 ounce or 28 grams= 1 serving. 1 glass of milk=1 serving.
Please visit Eat Know How again! http://eatknowhow.wordpress.com
Eating more polyunsaturated fats decrease cholesterol, especially HDL. Saturated fats also increase cholesterol, both LDL and HDL. Medium chain triglycerides, such as those found in coconut oil also increase cholesterol, primarily HDL. The recommendation to decrease red meat is also unfounded. The primary fatty acid in beef fat is the same one in olive oil (e.g. oleic acid). One of the saturated fatty acids in beef fat is stearic acid, which is converted to oleic acid by the body.